Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.108Z
Duration: 60 min
Description: Full Body

Stephanie

You can’t improve. You truly are excellent! Best workouts of all time! Thank you so so much Sam. I think if you so highly.

Deirdre

Jordan

Brittany

Erin

Mandy

Courtney

The core portion at the end was killer good 💪🏽

Annie Jo 

Alice

Lyndee Denzler

Ariel

Krystal

rachel

Jadi

Great full body!! My wrists were kind of hurting by the core circuit but I’m super sweaty and feeling great!

Katie

13rds(full20’
10rds(10’
5rds(5’
#thursdayroutine🐝🔓🧸

yangBAE

Overhead squats very challenging. But great exercise!

Welcome back to another spicy full body workout! I went ahead and broke this one into a couple timed AMRAPs. A great way to get in and get it done or split it up and use it as needed! Enjoy!

20 Minute AMRAP: the goal is to get through as many rounds as possible of the giant set below, within the 20 minutes time cap.

Rep Count: 3R
Tempo: Power
Modification: KB or DB deadlifts


- Place the bar just above your feet
- stance is shoulder width or just inside
- grip the bar outside of hip width
- Engage your lats by stacking your scap and shrugging them down
- Pull the bar up keeping a neutral spine 
- Reach full extension by leg pressing off the ground and snapping the hips in 
- keep your upper body tight

Barbell Deadlift

Reps: 6R
Tempo: power
Modification: drop to knees 

- set up in a push up position
- lower down until your chest is resting on the floor
- elbows should be tucked slightly as you lower 
- at the bottom of the rep, lift hands off the floor quickly and then plant them back down, pressing back up into a push up position.
- flex quads and glutes and brace as you move through each rep
- do not let the hips dip, or ‘worm’ up.

Hand Release Push Ups

Reps: 12R
Tempo: Power 
Modification: dumbbell swings (same cues apply)

Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Reps: 16R total
Tempo: steady 
Modification: stay in high plank on hands, drop to knees 

- set up in a plank position on forearms or hands 
- flex the quads and glutes at the same time and brace to help keep the hips from shifting too much 
- with the plate positioned on one side of the body, reach through with the opposite hand and drag the plate to the other side
- repeat this with other hand
- try to keep hips down and avoid twisting or shifting too much

Plate Pass Through

Giant Set

15 Minute AMRAP: the goal is to get through as many rounds as possible of the triset below, within the 15 min time cap.

Rep Count: 5R
Tempo: power 
Modification: dumbbell push press

- clean the bar up to a front racked position 
- in a front racked position, bend at the knees just slightly and push up onto the toes quickly as you press the barbell up overhead.
- keep the core engaged by squeezing the glutes in the overhead position
- lower with control back to the barbell resting on your high chest/front delts.

Barbell Push Press

Rep Count: 10R total
Tempo: Steady
Modification: dumbbell step back lunges

- With the barbell positioned in your back, start with feet together 
- step back with one foot into a lunge position
- create a ~90 degree angle in the front knee before driving through the front foot back up into the start position.
- alternate reps as you go

Barbell Step Back Lunges

Rep Count: 6R
Tempo: steady, controlled 
Modification: KB or DB overhead squat OR barbell back squat. 

[THIS IS AN ADVANCED MOVEMENT: please be sure to understand proper body mechanics and have adequate practice in this one before attempting]

- Stance is a comfortable squat stance that allows for mobility in the overhead position
- With a snatch grip, grab the bar and press (push press) or snatch the barbell up to an overhead position 
- Keep the arms straight and lock in the brace in the overhead position by squeezing the glutes and thinking “ribs down”
- lower into a squat position, keeping control of the barbell overhead 
- bar should stay in line with the shoulders, chest should stay mostly upright 
- drive your feet through the floor and press back up into the start position.

Barbell overhead squats

Triset 1

12 Minute AMRAP: The goal is to get through as many rounds as possible of the triset below, in the 12 minute time cap.

Rep Count: 20R total
Tempo: steady
Modification: Plank Twists (without sliders), or use towels for sliders if you are on hard flooring

- With a slider on each foot set up in a high plank position 
- keep the back flat, hips down and hold the brace by squeezing the glutes 
- drive one knee to the opposite elbow by sliding the foot in
- control as you alternate driving each knee to the opposite elbow

Slider Plank Twists

Rep Count: 10R
Tempo: steady

- lay flat in supine position (on your back)
- extend arms and legs 
- drive your low back into the ground and reach forward to wrap your arms around your knees in a “hug” 
- control the movement from the core by ‘flattening’ the core as you contract and curl in each time
- the goal is to keep the low back pressed into the ground throughout each rep

Cocoons

Rep count: 10R 
Tempo: steady 

- lie flat in a supine position 
- extend arms and legs
- keep arms and legs extended and lift them off the ground just enough for your low back to drive down
- you are not folding in half, simply lifting just enough for your low back to be pressed flat to the ground
- this teaches the ‘brace’ and engages your inner core unit

Hollow hold pulses

Triset 2

Full Body

Great Sunday workout for me!! Loved the second giant set movements! And then fire up the glutes in between 🔥

Alexandra Casi

Karoline

Gabrielle

Jenna

ReichMv

Melissa

Haley

Dead ☠️  will have to save the core for another day!

Zrina

Avery

Libby

Really killer! It’s exactly what I was looking for

Hailey

Wow 🤩 surprised I’m the last to comment! I love this workout after missing 3 days.

Will sweat more than you think 🥵♥️

Kate

Lindsay

Kanchan

marinela

I LOVE you and your workouts. Out of a gazzilion online trainers, you are the one who is just totally embracing her authentic talent and delivering high quality, authentic content. Thanks for doing it. It helps more than you could know.

Marlene

Michelle

On it took me 46 minutes… I only had to stop to drop my heart rate a notch 🥵❤️
For sure I feel I could do better next time!
Killer workout 💪

Full Body

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